dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j + mcmillan wu
+ anaerobic reps on cinder loop or track
distance (800-1500m) - tbd; pace > 90%
+ general strength circuit
wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ light aerobic running
+ 4-6 x 90m (50m stride + 40m sprint) in spikes
+ hip and/or core work
friday (6:00 am)
800j + mcmillan wu
+ Piedmont 1k hill loop; w= 6-8 loops, m= 8-10 loops
(two hills per loop run at race pace)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
